Not a random HIIT session. A structured, research-backed protocol that combines dynamic effort, enforced recovery, and isometric stress into one repeatable test.
The Structure
Warm-Up
0:00 – 4:00
4:00
Interval Engine ×5
4:00 – 19:00
15:00
Cooldown
19:00 – 23:00
4:00
The 3-Minute Cycle
⚡
Work
1:00
Dynamic, full-body effort. Spike your heart rate.
→
♡
Recover
1:00
Enforced rest. This is measurement time, not wasted time.
→
⚖
Hold
1:00
Isometric stress. Elevate cardiac load without movement.
×5
Five rounds. Fifteen minutes. One signature.
Why Each Minute Matters
Work
Metabolic + Cardiovascular Load
60-second high-effort intervals reliably push HR to 85–95% HRmax in non-elite populations. Short intervals excel at cardiac output stress without requiring pacing skill.
5
HR accelerations per session
Recover
Autonomic Down-Regulation
Heart rate recovery in the first 60 seconds post-effort is a strong predictor of cardiovascular health and mortality risk. Enforced rest creates comparable, measurable HRR curves.
5
clean recovery signals captured
Hold
The Differentiator
Isometric training shows equal or superior reductions in resting blood pressure compared to aerobic or resistance training. Static holds elevate peripheral vascular resistance, increasing cardiac afterload without movement.
5
isometric pressure loads applied
Combined
Sympathetic–Parasympathetic Switching
Five complete cycles of acceleration, recovery, and pressure create repeated autonomic nervous system switching — a training stimulus rarely seen in standard HIIT protocols.
15
distinct physiological stressors in one session
What Makes This Different
⚡
Three stressors, not two
Most HIIT uses work + rest. This protocol adds a third — isometric pressure loading — creating a physiological response you can't get from standard intervals.
♡
Recovery is measurement, not downtime
Mandatory, unskippable rest creates clean, comparable HRR signals across every session. This eliminates ego-driven pacing and improves data quality.
⚖
Block 1 vs Block 5 reveals true fitness
By repeating the same structure five times, your first-round performance against your fifth reveals neuromuscular fatigue vs cardiovascular capacity — no extra sensors needed.
★
Repeatable enough to rank, stressful enough to matter
Simple enough to repeat weekly. Hard enough to produce meaningful data. Scalable enough to include anyone who can squat, push, and plank pain-free.
Built For
🏋
The Returning Exerciser
Recreationally active, wants a consistent benchmark. Scalable movements, no equipment required.
📈
The Data-Driven
Your HR signature is your fingerprint. Track your Training Quality score week over week with real, comparable data.
⏱
The Time-Pressed
23 minutes. No gym. No gear. No excuses. Structured effort that fits in a lunch break.
👥
The Community
Same test, same rules, same time limit. Everyone gets ranked on the same playing field — effort is the equalizer.